Basic Muscle Building Exercises Versus Muscle Isolation Exercises.
Basic muscle building exercises should form the fundamental structure of your workouts.
The basic muscle building exercises work the larger muscle groups of the body and primarily increase overall body muscle mass. In particular basic exercises are preferred by professional bodybuilders in the off season to build muscle mass by utilizing low reps and very heavy weight.
On the other hand muscle Isolation exercises are used to hit specific muscle groups and so are primarily used to increase muscle definition which is very important prior to competition.
The best basic muscle building exercise for overall body muscle mass development is the squat. The squat works the entire body core with particular emphasis on the thighs, glutes and buttocks. For the upper body one of the most effective muscle building exercises is the bench press which primarily works the chest with some emphasis on the shoulders and the triceps.
The best muscle isolation exercise for gaining definition in the quadriceps is the leg extension, whilst for the chest it is the incline or flat bench fly.
The table below shows the best basic muscle building exercises and muscle isolation exercises
Basic Muscle Building Exercises
Muscle Isolation Exercises
Bench Presses, Incline Presses, Decline Presses, Dips
Incline Flyes, Decline Flyes,Pullovers,Cable Crossovers
Military Press, Behind The Neck Press, Dumbbell Presses, Upright Rows
Lateral Raises, Bent Over Lateral Raises,Front Raises
Close Grip Bench Press, Pushdowns, Lying Tricep Extensions
Kickbacks,Pulley Pushdowns,Single Arm Extensions
Standing Bicep Curls,Reverse Grip Chins
Dumbbell Curls, Concentration Curls,Preacher Curls
Barbell/Dumbbell Wrist Curls.
Squat,Leg Press, Stiff Leg Deadlifts,
Leg Extensions, Leg Curls,Leg Abductions,Lunges
Deadlifts,Bent Over Rows,T-Bar Rows, Chin Ups, Pull downs,
Dumbbell Rows, Bent Arm Pullovers,Dumbell Shrugs
Sit Ups and Leg Raises